Mobility: Thoracic Spine Openers

Midline/Stability: 3 sets

False Grip Isometric Ring Hold at Chest 2×10-15sec

Bottoms Up Kettlebell Walk x 80ft each arm

Heavy Kettlebell Suitcase Carry x 80ft each arm

L-sit or Knee Tuck x 30sec total

Workout of the Day:

2 person team

250/200m Row with partner in static hold:

1) Wall Sit

2) Heavy Farmer’s Hold

30 Bottom of Squat Hold

4) Double Front Rack Hold

5) Dead Hang from pull-up bar

6) Hollow Hold